Nsu a ɛdɔɔso a wonnya? Momma yensua pii fa nsu a ɛwɔ nipadua mu bere a yɛretew yɛn mu duru so no ho!

So wote nka sɛ woabrɛ kakra na wo ti yɛ wo yaw da mũ no nyinaa? Ebia wubesusuw sɛ ɔkɔm de wo. Nanso so ebetumi ayɛ sɛnkyerɛnne ankasa sɛ wo nipadua no nnya nsu a ɛdɔɔso? Yɛn mu pii nnom nsu a ɛdɔɔso da mũ no nyinaa. Wɔ obi a ɔrebɔ mmɔden sɛ ɔbɛtew ne mu duru so fam no, nsu dodow a ɛfata a obenya no ho hia yiye. Ɛnnɛ, momma yɛnka sɛnea nsu ho hia ma nipadua no, ne akwan a ɛyɛ mmerɛw bi a yɛbɛfa so anom nsu a ɛdɔɔso da mũ no nyinaa ho asɛm.

Dɛn nti na nsu ho hia nipadua no saa?

Sɛ yɛbɛka no tiawa a, nsu yɛ yɛn asetra fã a ɛho hia. Nkwammoaa biara, ntini biara, akwaa biara a ɛwɔ yɛn nipadua mu hia nsu na ama ayɛ adwuma yiye. Afei nso, mfaso pii wɔ nsu so ma obi a ɔrebɔ mmɔden sɛ ɔbɛtew ne mu duru so.

So wunim sɛ ɛtɔ mmere bi a yɛn amemene ntumi nhu nsonsonoe a ɛda sukɔm ne ɔkɔm ntam ? Enti sɛ ɔkɔm de wo a, ebia ɛbɛyɛ sukɔm ankasa. Sɛ́ anka wobɛpere wo ho adi biribi wɔ bere a ɛte sɛɛ mu no, bɔ mmɔden sɛ wubedi kan anom nsu kuruwa biako. Mpɛn pii no, saa ɔkɔm no befi hɔ. Sɛ wode saa su ketewaa yi ara di dwuma a, wubetumi agyae calories a ɛho nhia a wode bɛka wo nipadua ho no.

Ɛnyɛ ɛno nko, nsu ho hia na ama yɛn nipadua mu nneɛma a ɛsakra no ayɛ adwuma yiye. Sɛ nipadua no nni nsu a, saa adeyɛ yi brɛ ase. Ɛno kyerɛ sɛ sɛnea wɔhyew ahoɔden no so tew. Enti, nsu dodow a ɛfata a wobɛkɔ so akura nipadua no mu no ho hia yiye na ama woanya mu duru a ɛfata.

So ɛsɛ sɛ wonom nsu nkuruwa 8 da biara ankasa?

Yɛn nyinaa ate asɛm a wɔka sɛ, "Ɛsɛ sɛ wonom nsu nkuruwa 8 da biara." Nanso ɛno nyɛ nokware koraa. Ɛyɛ anansesɛm. Nsu dodow a yɛn nipadua hia no betumi ayɛ soronko wɔ onipa biara ho. Egyina nneɛma pii so, a mfe a woadi, dwumadi dodow, ne wim tebea ka ho.

Nea ɛho hia ne sɛ ɛnyɛ nsu nkutoo mu na yenya yɛn nsu. Yenya nsu pii nso fi aduan a yedi mu. Nneɛma te sɛ nnuaba, nhabannuru, ne soup nso boa ma yedi yɛn da biara da nsu a yehia no ho dwuma. Enti, sɛ́ anka wobɛkan ahwehwɛ no, ɛho hia kɛse sɛ wobɛnom nsu da mũ no nyinaa.

Akwan 11 a ɛnyɛ den a wobɛfa so ama nsu a wɔnom ayɛ wo su

Okay, enti wobɛyɛ dɛn ama nsuo a wobɛnom ayɛ wo su na wo werɛ amfiri? Akwan a ɛnyɛ den a wubetumi afa so asɔ ahwɛ ni.

1. Fa bere si hɔ: Te sɛ nea wode bere si hɔ ma adwuma no, fa mmere pɔtee bi si hɔ da no mu a wobɛnom nsu. Sɛ nhwɛso no, fa yɛ wo su sɛ wobɛnom nsu kuruwa biako bere a woasɔre anɔpa no, kuruwa biako ansa na woadi aduan titiriw biara, ne kuruwa biako bere a woadi aduan biara. Fa nkaebɔ bi si wo fon so sɛ wopɛ a.

2. Fa nsu toa sie wo nsam: Nya nsu toa fɛfɛ bi fa kɔ baabiara a wobɛkɔ. Fa sie wo pon so anaa wo bag mu bere nyinaa, sɛnea ɛbɛyɛ a wubetumi ahu bere nyinaa na woakae sɛ wobɛnom nsu.

3. Fa fizz kakra ka ho: Sɛ w’ani nnye nsu a ɛnyɛ den dɛ ho a, sɔ nsakrae kakra hwɛ. Fa nnuaba mu nsuo 100% a wɔde petepete soda (seltzer nsuo a wɔanhyɛ no dɛ anaa club soda) kuruwa mu. Wubetumi nso ayɛ spritzer a ɛyɛ dɛ denam nsu kakra a wode bɛka ho, te sɛ borɔdɔma anaa mango so.

4. Fa dɛ ka wo nsu ho: Ɛho nhia sɛ nsu yɛ nea ɛnyɛ dɛ. Fa nsukyenee bi gu nsu kuruwa mu na fa nneɛma a w’ani gye ho ka ho.

• Strawberry kakraa bi ne basil nhaban bi.
• Kukukuruwa a wɔakyekyɛm kakraa bi ne mint nhaban bi.
• Apɔw-mu-teɛteɛ kakraa bi ne sinamon dua.

Ɛyɛ dɛ na ɛyɛ huam kɛse bere a wonom bere a woayɛ no saa bɛyɛ nnɔnhwerew abien akyi no.

5. Nom tii bi: Decaf tii nso yɛ ɔkwan pa a wobɛfa so de nsu ahyɛ wo nipadua mu. Yɛn mpɔtam hɔ nhabannuru tii te sɛ Belimal ne Ranawara mpo ye.

6. Nufusu ne yogurt: Nnuan a nufusu wom nso wɔ nsu pii. Sɛ obi nom nufusu a srade nnim kuruwa biako a, ɛma wonya calcium ne nsu nso. Yogurt yɛ nsuo 85%. Sɛ w’ani nnye nufusu ho a, wubetumi asɔ biribi te sɛ soya nufusu anaa almond nufusu ahwɛ.

7. Soup ansa na woadi: Sɛ́ ebia woredidi wɔ adidibea anaa fie no, di soup ansa na woadi. Nanso sɛ́ anka wobɛnom soup a wɔde krim ayɛ no, paw soup a wɔde broth ayɛ a nhabannuru ka ho. Eyi bɛboa wo ma woakɔ so anya nsu na ahyɛ wo ma, enti wunnidi kakraa bi wɔ adidi titiriw no mu.

8. Di salad: Salad nso yɛ ɔkwan pa a wobɛfa so de nsu aka ho. Lettuce yɛ nsuo 96%. Fa biribi te sɛ kukuruku, tomato, anaa salad a ɛyɛ ahabammono ka w’aduan ho. Nanso kae sɛ wobɛkwati nnuru a wɔde hyɛ nipadua mu a srade pii wom ne nneɛma afoforo a ahoɔdennuru pii wom.

9. Di watermelon: Sɛnea edin no kyerɛ no, watermelon yɛ nsu 91%. Di akutu asinasin sɛ aduan a ɛyɛ dɛ bere a woadi awia aduan akyi, anaasɛ bere biara wɔ da no mu.

10. Di Broccoli: Yɛnnwen nnuan bi a nsu wom ho pii. Sɛ nhwɛso no, broccoli yɛ nsu 90%. Afei nso, nhabannuru te sɛ kukuruku, akutu, ne nsuo a wɔde yɛ nsuo a ɛwɔ yɛn man yi mu nso wɔ nsuo pii.

11. Kafe nso bu akontaa!: Ɛnyɛ nwonwa? Yiw, anonne a caffeine wom a wonom te sɛ kɔfe ne tii nso bu nsu a wonom da biara da no. Nanso nnom nsa pii. Efisɛ caffeine tumi ma obi taa tow nsu. Mpɛn pii no, nnipa dodow no ara nni ɔhaw biara wɔ kɔfe bɛyɛ nkuruwa abien a wɔnom da biara ho.

So nsu a wobɛnom boa wo ma wo mu duru so tew ankasa?

Eyi yɛ asɛmmisa a nnipa pii wɔ. Mmuae tiawa no ne sɛ, yiw ne dabi. Sɛ wonom nsu a ɛdɔɔso dedaw a, sɛ wonom pii a, ɛremma nsonsonoe kɛse mma. Nanso sɛ wo ho nsu atɔ wo a, akyinnye biara nni ho sɛ nsu a ɛdɔɔso a wobɛnom no betumi aboa wo ma wo mu duru so atew.

Fa no sɛ, sɛ wonom nsu kuruwa biako anadwo biara ansa na woadi anwummere aduan, na enti wotew bɛyɛ calories 75 fi w’aduan mu a, ɛno bɛyɛ bɛboro calories 27,000 wɔ afe biako awiei. Ɛno kyerɛ sɛ wubetumi atew bɛyɛ kilogram 3.5 (nkaribo 8) denam saa su ketewaa yi a wobɛyɛ ara kwa so, a worenyɛ biribi foforo biara!